What does exercise mean to different people? Meanings of Exercise Exercise as a form of physical activity Exercise and physical activity both refer to bodily movements Energy is expended when we perform movements Amount of external physical activity depends on work type People doing Jobs involving lifting may not feel need to do more exercise People with sedentary jobs may want a planned activity Intensity Low - walking, gardening, dusting, golf, Medium - recreation swimming, weightlifting, scrubbing floors, tennis doubles High - jogging, swimming laps, circuit training, tennis singles Exercise and its relationship to fitness Defined as ability of a person to live a happy, well-balanced life. Embraces physical, social, intellectual and spiritual aspects of their life. Relative to circumstances Combination of the health related and skill related components of fitness. Can be viewed in two ways General fitness Overall health and wellbeing Regular moderate workout regime Healthy diet to improve good health All the components of fitness Specific or task oriented fitness Specific activity with reasonable efficiency Sport Military Fitness focussed on specific components The Value that people place on exercise and Fitness Changing attitudes 1930's government wanted fitness promotion to prepare individuals for war Fitness in school children since 1940 1970's Fitness boom "Life. Be in it" campaign (1975) Jogging popular weights 1980's Aerobic classes Circuit training Gyms and fitness centres 1990's Professional sport Too-busy, no time
Personal training more popular 2000's Obesity epidemic Sports camps for kids Active living More Recently Increase in personal fitness equipment Walking machines, fitness balls Easy for homes Wii games Can encourage fitness Doesn't have any real benefit Virtually No Gain Fitness as a commodity Fitness boom in 80's Fitness and sport specifics Clothing Deodorant Drinks + food Nike + Reebok gave message that it is how you looked while exercising Potential business opportunities Personal training Fitness centres Diet Adventure sports Camps Equipment Coaching clinics Product research + design Health and medicine Fitness leader more recently are professionals to suit the demand Previously fitness enthusiasts Advantages of paying for facilities Wide range of resources Specific knowledge of personnel Membership as source of motivation What are the ways people choose to exercise for fitness? Individual Fitness Activities Walking/running
Walking is low impact No cost or equipment Cardiovascular fitness Choose your own pace and intensity Swimming Builds endurance, muscular strength and cardiovascular fitness Move blood through muscles Help recovery Non-weight bearing Cardiovascular Not as good for burning fat as running or cycling Cycling Cardiovascular fitness, balance, endurance, muscular strength Low impact on weight bearing joints Requires bike, helmet, lights (at night) Potentially dangerous Stationary bikes remove danger Form of transport Weight training Force of gravity to oppose muscular contraction manipulation of reps, sets, type ad weight Correct technique required Tai chi Holistic approach Chinese martial art Yoga in motion Relaxation Increase focus Slowly flowing movements and shifting balances Strengthens legs Increases range of motion of leg joints Proved to Reduce stress Improve immune function Increase stamina, oxygen uptake Reduce blood pressure Increase bone density Pilates/yoga Holistic approach Training muscles to improve posture and alignment Awareness of breath Relaxation Pilates principles condition entire body Emerging individual fitness activities
Personal trainer Personalised attention individual received Extreme sports Parkour Kite-surfing Stand Up Paddleboarding Technology Wii Wii fit/ wii sports Group Fitness Activities Allow individual to meet new people Establish friendships Feel part of a group Social aspect Aerobics/aquarobics Conditioning exercises performed to music Includes warm up, conditioning and cool down Can be low or high impact Aquarobics is same but in water Water provides cushioning effect which makes it easier for injured Water also provides resistance Hand weights can be used to increase difficulty Pump/Step/Spin Pump Step Spin Aerobics system focused fitness classes with weights to music Aerobic to music using stepped platform Stationary Bicycle classes Uses range of speeds to work both aerobic and anaerobic systems Circuit training Certain exercises performed for an amount of time or certain amount of reps then switch to the next E.g. push-ups for a minute or 10 reps then squat jumps minute Small rest between each activity, longer rest after each circuit
Often repeated 2-6 times depending on intensity Team games Team sports, basketball, rugby, soccer Social aspect, often in a competition to play other teams of similar level and for U18s age Exercise for specific groups Pregnancy Required to maintain health heart function Before exercising talk to doctor Do not exercise if hot and maintain hydrated Children Young children exercise should be fun and focus on skill development If taught fundamental movement skills when young they are more likely to exercise as they get older Training for Fitness FITT principle Specific training program needs to be followed Elderly Should be specific for needs Social aspect as well as fun should be involved Aquarobics - low joint strain is good example Best modified for a longer warm-up Emerging group fitness activities Dance Zumba Core Focus similar to Pilates Body (classes) Learn moves online before attending Body pump Body step Designed so they are all similar at all gyms Les Mills What influences people's choice of fitness activities? Settings for Exercise Setting depends on needs, facilities available, time and cost Home Long hours or people with children Aerobic machines or weights equipment primarily Dvds can be purchased to imitate group classes
e.g. pump, follow instructor in dvd Requires intrinsic motivation to exercise and there may be distractions Community facilities Exercise stations at beach - Chin-up bar, sit up Leisure centres (halls)often have large range of activities available May include, pool Indoor court (soccer, basketball, netball) Squash court And offer classes Fitness Centres and personal trainers Range of classes and weight training facilities Classes for all abilities Weights available, focus on aerobic equipment Less heavy weights (deadlift, squats) Commercial - use fitness to make money May have child management facilities Encourage parents to come exercise Personal trainers may be self-employed or based off a group or centre Provide individual motivation Give knowledge and correct technique for resistance training Exercise clubs (running, cycling, walking, swimming) Regular basis exercise in a group Organised activity Social and competitive Usually running, walking, swimming or cycling BRAT - Bondi Running and Triathlon Club Train at Bondi, centennial park, ES Marks and icebergs All ages and abilities, recreational and elite performers Not for profit Looks at training, racing and socialising May have charity involvement Can Too, swims and runs as a club provide money for cancer council Cultural groups Culturally based exercise and activity Cultural dance groups, martial arts Karate, judo tai chi
Capoeira (combines dance, martial arts and acrobatics) Summary with Pros and Cons Place Time Facilities Cost Pros Cons Home Anytime Personal equipment Community facilities Personal Trainers + Fitness Centres Exercise Clubs Cultural Groups When open (flexible) or anytime When they are available (regular) Specific times Specific times Provided Classes and Weights and aerobic equipment Initial purchase cost Range from free public equipment to expensive access (golf) Expensive Basic - clothes Cheap Often provided Depends Exercise anytime How you want to Cheap Large range available at one location Social aspect Cheap Equitable for all Extrinsic motivation You are required to go, for timeslot Social or competitive aspect (regular group) Keeps multiculturalism Keeps cultural groups Similar cultural backgrounds + beliefs Requires motivation Lack of social No expertise of others Very expensive Strict timeslot May only be once a week Declining amount of cultural groups Location of group Advertising and promotion How do you know who to believe Checklist for believability Government initiatives Reputation or organisation, products and services Should be able to answer questions about product, services and qualifications Large known companies generally more believable Qualifications and training Endorsed by Australian fitness industry (Fitness Australia) Promotional Techniques Direct Marketing Pamphlets delivered directly to community within area of a fitness centre
Brochures, advertising gimmick (free introductory session) Telemarketing Direct marketing over the phone Limited offer membership Usually price for an extended time period Three months, receive on free for a limited time Celebrity Endorsements Use celebrity (usually sport star) to promote product David Warner promote socks Clients to sell product Referral - sign up a friend and you receive a discount Before and after as well as testimonials Before I was this, know I am this Targeting Age group or those who want to lose weight Lose weight - before and after photos You can be fit when old - shows old person who is fit Website Website allows for personalised advertisements based on what viewing YouTube how to lose weight ads may be about healthy foods or supplements Accuracy Department of Fair Trading monitors advertisement to ensure it is truthful and not misleading Code of Practices that fitness providers can choose to abide by Department of Fair Trading Ethics Right and wrong Hiding information in small print is unethical Providing all details about services before paid Motivators and barriers to participation Access to facilities Geographical location can determine what is available BARRIER: Rural areas often have less access to fitness as there may not be enough support
MOTIVATOR: City areas often provide a large amount of fitness choices and facilities depending on the needs If an access to facilities is a barrier additional self-motivation is required to exercise - options such as jogging or running as well as body weight exercises can be examples of exercise without facilities Convenience of use How convenient is it to participate in exercise BARRIER: If it is too inconvenient to exercise then it can be a barrier (e.g. to far or hard to get too) BARRIER: If it is convenient there is potential to take it for granted and not access it regularly - (having weights set at home, take for granted but can create a lack of motivation) MOTIVATOR: If it is near or easy to exercise it can motivate Cost The price to the consumer to access the equipment Also includes cost to councils, government and the enterprise owning BARRIER: If it is expensive than those who can t afford it will not participate MOTIVATOR: If cheap it can allow all to participate OTHER: If free it can both motivate and provide a barrier. Some will think it is not worth the time for the effort (depending on the type of exercise), others may go because it is no cost Feelings about fitness and exercise Our experiences about fitness are develop over time Often based on experiences when young and parental views BARRIER: If didn't enjoy exercise when young it will reduce likelihood of ongoing participation MOTIVATOR: If enjoyed exercise activities when young then there is more likely to be participation BARRIER: If unskilled or not good at sport it can be a barrier MOTIVATOR: If skilled in fundamentals movements and good at sport then can be a motivator Exercise as a priority If we prioritise exercise then we will attempt to make adequate time for it BARRIER: if we prioritise all other activities over exercise then there is generally not going to be enough time to exercise MOTIVATOR: If we prioritise exercise over other non-essential activities then time can often be found for it
MOTIVATOR: If we need to exercise for fitness and health reasons (had a heart attack) then it will generally be prioritised over other activities Influence of other responsibilities Transition stage throughout life and responsibilities involved with each stage of life can influence participation Child Compulsory school sport and PDHPE lessons Lot of spare time Teenager Optional school sport Less spare time UNI No school sport Club sports available Personal choice Job May have exercise facilities Less time Family w Children Very little time Job as well Time management required to participate in exercise Stay at home parents can do house work more vigorously Can play with children while exercising, walk to shops, pass ball (when older) Retirees More free time Often health starts declining and injuries Exercise